The method we are writing about is known as “Plank challenge” and is designed to last only four weeks. The levels of difficulty enhance gradually with the sequence of training days. On the first day, the exercise lasts only 20 seconds. You will progress every day and end with achieving four minutes without interruption. When you get to the final phase, your muscle strength will be increased and the body will be more resistant.

It is one of the most effective exercises to strengthen the central part of the body. It helps you define the muscles of the buttocks, arms, and legs. Moreover, it eliminates fat deposits and strengthens internal and external muscles of the back and abdomen.

Most importantly, do this exercise properly. Get into the position for a plank and support your body on your hands, arms and toes on the ground. Raise the upper body and stay in a straight line. Now you can start.

The ideal time for doing this exercise is in the morning.

This is how long you should perform the exercise every day:

Day 1 – 20 seconds, Day 2 – 20 seconds, Day 3 – 30 seconds, Day 4 – 30 seconds, Day 5 – 40 seconds, Day 6 – Rest, Day 7 – 45 seconds, Day 8 – 45 seconds, Day 9 – 60 seconds, Day 10 – 60 seconds, Day 11 – 60 seconds, Day 12 – 90 seconds, Day 13 – Rest, Day 14 – 90 seconds

Day 15 – 90 seconds, Day 16 – 120 seconds, Day 17 – 120 seconds, Day 18 – 150 seconds, Day 19 – Rest, Day 20 – 150 seconds, Day 21 – 150 seconds, Day 22 – 180 seconds, Day 23 – 180 seconds, Day 24 – 210 seconds, Day 25 – Rest, Day 26 – 210 seconds, Day 27 – 240 seconds

Day 28 – more than 240 seconds and keep the position as much as possible.

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Source:http://www.healthyfoodandsporttips.com/one-exercise-4-minutes-28-days-a-new-body/